A complete guide of supplement intake to level up your fitness game

Now that we have a good understanding about the role of supplements in our lives and overall fitness, we explore which ones to take, how to take them and when to take them, according to fitness expert, Prayas Kharbadikar.

To take immediately upon waking

·
Whey Protein — 20g

·
BCAAs — 5g

·
Caffeine — 200mg

When you wake up, your body has essentially been fasting for the past 6-9 hours and has begun turning to your muscles for fuel, so you obviously want to stop this process ASAP. Eating eggs or other whole-food proteins, like chicken or dairy, will take far too long to digest and stop the attack on your muscles. The only thing that will work is a whey protein shake, as whey is the fastest digesting form of protein, and in less than 20 minutes, its amino acids will start to reach your muscles. Adding some extra branched-chain amino acids (BCAAs) to the shake will further help stop catabolism (muscle breakdown) and turn on muscle protein synthesis.

Breakfast 30 To 60 minutes after waking

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Multivitamin — 1 dose

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B complex 100 — 1 dose

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Vitamin C — 1,000mg

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Vitamin D — 1,000-3,000 IU

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Vitamin E — 400-800 IU

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Calcium — 500-600mg

·
Fish Oil — 2-3g

After your protein shake and a piece of fruit, you can do your usual morning ritual (take a shower, get dressed, do your hair and makeup, etc.). About 30-60 minutes after the shake, it's time to eat again, only this time you want whole foods like eggs and oatmeal. This is also a good time to get in a good dose of some other critical micronutrients that are better absorbed when taken with food. First on the list is your multivitamin and mineral complex. Of course, a hard-training woman needs more of certain vitamins and minerals than most typical multis provide, so add a B vitamin complex; vitamins C, D, and E; along with calcium. You'll also need fish oil, which has a laundry list of benefits, including enhancing heart, brain, and joint health; as well as improving muscle recovery and helping to promote fat loss.

Between breakfast and lunch-perhaps with a snack you have during this window-take a dose of green tea extract. Green tea, like fish oil, is nothing short of a wonder supplement. It contains polyphenols, notably EGCG, which not only increases fat burning but aids joint and muscle recovery as well. Drinking green tea, however, won't produce maximum effect. Research shows that the polyphenols from green tea beverages aren't absorbed as readily as those from green tea extract supplements.

Take with lunch

·
Fish Oil — 2-3g

Most of us eat lunch at work. And it's tough following a supplement plan when you never know whether lunch is going to be at your favourite local restaurant, during a meeting, or at your desk. Do yourself one favour and store a bottle of fish oil in your desk to take around lunchtime. Taking fish oil within 30 minutes before or after eating is just as good as taking it with a meal.

Pre-Workout No. 1 60 Minutes Before Exercise

FUN FACT: Current research suggests that the combination of caffeine and green tea burned more fat than either supplement alone.

If you want to maximise your endurance, strength, and fat burning during your workout (why wouldn't you?) your best bet is to take pre-workout supplements within an hour before training. This is a great time to get in a dose of caffeine to give you the boost you need for an intense workout. A dose of green tea will further enhance fat burning and endurance, as well as aid muscle recovery after the workout.

Pre-Workout No. 2: 15 to 30 minutes Before Exercise

·
Whey Protein — 20g

·
BCAAs — 5g

·
Creatine — 2-5g

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Beta-Alanine — 2-3g

As the workout gets closer, within 15-30 minutes, think about fuelling your body. Although most people think of carbs when they hear the term fuel, your first line of thought should actually be whey protein. Your muscles use amino acids for fuel during intense workouts, and if you don't provide your body with a quick source of aminos (whey), it will take them from your muscles. Pre-workout whey will also be there to help with muscle recovery and growth during the workout.

Post-workout: within 45 minutes of exercise

·
Whey Protein — 20g

·
Casein Protein — 10-20g

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BCAAs — 5g

·
Creatine — 2-5g

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Beta-Alanine — 2-3g

·
Fast Carbs — 30-60g

After workouts, you have a 45-minute window, at the most, to refuel your muscles. Miss the window and you just blew your opportunity to maximise muscle recovery. The nutrients here need to work very quickly, so drinking a whey protein shake is your best bet.

You also need more BCAAs to ensure that muscle protein synthesis is maximised, as well as more creatine and beta-alanine to restock your muscles for the next workout.

Take with dinner

·
Vitamin C — 1,000mg

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Calcium — 500-600mg

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Vitamin D — 1,000-3,000 IU

Whether you compete in sports or not, a woman who trains as hard as you do, for all intents and purposes, is an athlete. Research shows that athletes lose a lot of micronutrients through training, so make sure to get in another dose of the more critical ones-vitamin C, calcium, vitamin D-with dinner.

Bedtime: 30 minutes before going to bed

·
Casein Protein — 20g

·
Fish Oil — 2-3g

We already discussed what happens in your body while you sleep. The good news is, you can help to prevent the muscle breakdown that normally occurs with the help of the slow-digesting protein casein. Just be sure the casein you choose lists micellar casein first on the ingredients list.

This is the slowest digesting protein you can get; it takes a good 7-8 hours, providing your body a slow and steady stream of amino acids all night long.

Your body will use these amino acids for fuel instead of breaking down the aminos from your muscle fibers. Also, get in one final dose of fish oil at this time.

Fat will help to further slowdown digestion rate, and the omega-3s will provide a host of other health benefits.